Diary of a smoker

[e-rider]

I used the patches to help me quit.

What I found though was interesting - most all of the "habit" is in your mind. I was getting the nicotine from the patches but still felt almost disabled by the panic and anguish to have a cigarette. When I did it was a complete non-event (well, because I was already getting the nicotine!! DOH!).

Years later I was still getting "pings" to have a cigarette in those situations that don't come up all that often, such as visiting someone in hospital - as soon as I got outside I got a ciggie-ping. Mad.

Good luck with it.

These 'pings' are really quite interesting. I have also suffered from them years after quiting. It turns out that the brain forms millions of 'connections' with certain events and smoking. EVERY ONE of these needs to be reprogrammed without smoking. All the day-to-day activities are done in the painful few weeks/months when you first quit, and this takes some serious effort. Events that happen much less frequently are reprogrammed as they occur, which can be years after quitting, so you can get a 'ping' totally out of the blue years later - amazing! The good news is that they pass in minutes and don't cause any serious challenge.

Most of the hard work is done after 3 months, and by 2 years you'll be 99.999999999999999% free.

 

[Peteaud]

These 'pings' are really quite interesting. I have also suffered from them years after quiting. It turns out that the brain forms millions of 'connections' with certain events and smoking. EVERY ONE of these needs to be reprogrammed without smoking. All the day-to-day activities are done in the painful few weeks/months when you first quit, and this takes some serious effort. Events that happen much less frequently are reprogrammed as they occur, which can be years after quitting, so you can get a 'ping' totally out of the blue years later - amazing!

Shows how addictive it is.

 

[redcard]

• 20 minutes

Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.

• 8 hours

Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.

• 12 hours

Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.

• 24 hours

Anxieties peak in intensity and within two weeks should return to near pre-cessation levels.

• 48 hours

Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.

• 72 hours

Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.

• 5 - 8 days

The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.

• 10 days

10 days - The "average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.

• 10 days to 2 weeks

Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in our gums and teeth are now similar to that of a non-user.

• 2 to 4 weeks

Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.

• 21 days

Brain acetylcholine receptor counts up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.

• 2 weeks to 3 months

Your heart attack risk has started to drop. Your lung function is beginning to improve.

• 3 weeks to 3 months

Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.

• 1 to 9 months

Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.

• 1 year

Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.

• 5 to 15 years

Your risk of stroke has declined to that of a non-smoker.

• 10 years

Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker (2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study), while risk of cancer of the mouth, throat and esophagus has also declined.

• 13 years

Your risk of smoking induced tooth loss has declined to that of a never-smoker (2006 study).

• 15 years

Your risk of coronary heart disease is now that of a person who has never smoked.

• 20 years

Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker (2008 study). Risk of pancreatic cancer reduced to that of a never-smoker (2011 study).

 

[Peteaud]

• 2 weeks to 3 months

Your heart attack risk has started to drop. Your lung function is beginning to improve.

• 3 weeks to 3 months

Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.

• 1 to 9 months

Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.



me at the moment

 

[gbb]

• 2 weeks to 3 months

Your heart attack risk has started to drop. Your lung function is beginning to improve.

• 3 weeks to 3 months

Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.

• 1 to 9 months

Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.



me at the moment

Nice to see the rewards innit Pete. Nice bike BTW, even better to look at it thinking what you've achieved to get it.

End of the 5th week for me. I'm at a turning point (for the good, don't panic )
As an ex smoker for many years previously, i hated the smell of smoke and the wife smoking did cause some 'antagonism' .
As ive packed up this time, i still like the smell as if i were a smoker...but its slowly turning back to that loathing of the smell.....which is good for me, but not so good for the wife

Did anyone eat more ? I didnt the last time (many years ago) but oh boy, i have this time. I havn't put on weight but i'm eating all the time. I always was like that anyway, perhaps i'm just more aware of it now. Ive just contradicted myself...

Must try to find a way of getting back on the bike..i feel stodgy and lethargic (the eating i should think) but work and weather are killing me. Its 3 months now since i did any serious cycling.

I'm seriously looking at a Ribble carbon with fulcrum 3s on....roll on the spring, new bike and better weather...and a cleaner pair of lungs.

 

[Peteaud]

Nice to see the rewards innit Pete. Nice bike BTW, even better to look at it thinking what you've achieved to get it.

End of the 5th week for me. I'm at a turning point (for the good, don't panic )
As an ex smoker for many years previously, i hated the smell of smoke and the wife smoking did cause some 'antagonism' .
As ive packed up this time, i still like the smell as if i were a smoker...but its slowly turning back to that loathing of the smell.....which is good for me, but not so good for the wife

Did anyone eat more ? I didnt the last time (many years ago) but oh boy, i have this time. I havn't put on weight but i'm eating all the time. I always was like that anyway, perhaps i'm just more aware of it now. Ive just contradicted myself...

Must try to find a way of getting back on the bike..i feel stodgy and lethargic (the eating i should think) but work and weather are killing me. Its 3 months now since i did any serious cycling.

I'm seriously looking at a Ribble carbon with fulcrum 3s on....roll on the spring, new bike and better weather...and a cleaner pair of lungs.

Glad you posted as i did wonder how things were going.

Great that you are still a no smoker, look at that bike, its a great reward.

I have eaten more and i have put on weight, although i always do during winter. ive been nibbling on dried cherries and bannana chips from tesco, but as you say the weather does not help.

Still not long to the spring, so new bike, better weather and clean lungs.

 

[The Brewer]

I put three stone on, but I was underweight before.

Its my energy levels that stil surprizes me, I wake in the morning full of beans, rarely felt wide awake in the mornings when smoking

 

[e-rider]

I gained about 3 stone over the first 1-2 years after quiting and still haven't managed to lose it yet. As a smoker I used to often have a few smokes for lunch and skip many meals; now I just eat lots all the time! Worth bearing in mind BEFORE you gain the weight. Better to prevent it than work REALLY hard to lose it again later. During the summer I always manage to lose a little weight but always put it back on again over winter. At least my weight hasn't increased further during the last few years, and being a little overweight is better than being a smoker!

 

[Funtboy]

• 2 weeks to 3 months

Your heart attack risk has started to drop. Your lung function is beginning to improve.

• 3 weeks to 3 months

Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.

• 1 to 9 months

Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.



me at the moment

You must have given up at the same time as me. I am a bit lardy I must say. Hobnob consumption has gone through the roof and when I get my beer-head on, it really does fly down. Better than the smelly fags though.

Keep strong brother!

 

[Peteaud]

You must have given up at the same time as me. I am a bit lardy I must say. Hobnob consumption has gone through the roof and when I get my beer-head on, it really does fly down. Better than the smelly fags though.

Keep strong brother!

Wahey another ex smoker to join the club - Well done.

Hobnobs are nice but i get as hankering for cheese on toast

 

[Riverman]

Have you thought about using a vapourizer (i.e.- electronic cigarette)? The most harmful thing about tobbaco is the fact it's smoked. It's the smoked that does most of the damage, the drug you're addicted to 'nicotine' can be harmful but nowhere near as much as the other chemicals contained in the smoke.

 

[heppy]

Just over two years for me and to be honest other than the first couple of weeks and the side effects of the patches it was by far a lot easier than I ever thought it would be. I think when I stopped which was my first ever attempt it was because I was ready to stop, I always enjoyed smoking but got to the stage where I was not enjoying it so much and came to the conclusion that I was wasting my time and money so just stopped.

Yeah it is tough at the beginning, my biggest challenge was the loss of a strong taste in my mouth initially so I stopped taking ,ilk in my coffee which helped. I also put on near on 3 stone but that is dropping off and when I take delivery of the new ride will see this drop even quicker.

It is amazing how quickly the benefits show things such as taste, smell and breathing all come back or become clearer in no time.

Good luck with continuing to be a non smoker and your prize is a great reward - nice!

 

[Peteaud]

Have you thought about using a vapourizer (i.e.- electronic cigarette)? The most harmful thing about tobbaco is the fact it's smoked. It's the smoked that does most of the damage, the drug you're addicted to 'nicotine' can be harmful but nowhere near as much as the other chemicals contained in the smoke.

I dont want to rely on anything as a substitute.

Finding it really tough this week for some reason, dont worry as i wont give in and light up (for fear of the almighty hacksaw) but i dont know why. Works tough at the moment and not having a good week but i thought i was over the nicotine / habit thing.

 

[TVC]

I dont want to rely on anything as a substitute.

Finding it really tough this week for some reason, dont worry as i wont give in and light up (for fear of the almighty hacksaw) but i dont know why. Works tough at the moment and not having a good week but i thought i was over the nicotine / habit thing.

Mild stress, hunger and nicotine craving all manifest themselves as similar feelings because they activate the same response pathways in the brain (that's why smokers believe that smoking relieves stress - it doesn't it causes similar feelings which it magically cures when you puff). What you are feeling is a little stress from work, nothing to do with wanting a fag. You are a non smoker, you know it, we know it.

 

[Peteaud]

Mild stress, hunger and nicotine craving all manifest themselves as similar feelings because they activate the same response pathways in the brain (that's why smokers believe that smoking relieves stress - it doesn't it causes similar feelings which it magically cures when you puff). What you are feeling is a little stress from work, nothing to do with wanting a fag. You are a non smoker, you know it, we know it.

Thanks